Choose healthy cooking methods
Choose healthy cooking methods
A healthy meal starts with healthy ingredients. However, the way these ingredients are prepared or cooked is also important when preparing a healthy meal.
Some preparation and cooking methods may require a lot of sodium, sugars, or saturated fats. These include:
- Treatment
- Frying
- Caramel
Try one of these healthy preparation methods instead the next time you make food at home. You can also look for dishes cooked in these ways when dining out.
the bread
Baking uses dry heat to cook foods slowly and evenly in the oven.
Bread is often used for cooking:
- the bread
- Seafood
- vegetables
- Lean meat or poultry
Healthy recipes that include bread:
Done
Grilling uses very high heat for a short period of time to cook food quickly and evenly. You can do this in the oven by placing the food on the top rack or using a toaster oven.
Grilling is often used for cooking:
- Fish
- Lean cuts of meat
- Some vegetables like mushrooms
Since high heat cooks food quickly, try slicing thinner foods so they cook evenly. Remember to cut off the excess fat before grilling.
Healthy recipes that include barbecue:
barbecue
Grilling is usually done on the grill, but it can also be done on a griddle or grill tray. Use a hot grill to prevent food from sticking. Using the lid helps to cook your food quickly.
Grilling is often used for cooking:
- fruits such as:
- mango
- peach
- pineapple
- vegetables such as:
- Pepper
- zucchini
- eggplant
- tomatoes
- Tofu or tempeh
- fish or shellfish
- Lean cuts of meat or poultry
Barbecue can be creative. Try cutting vegetables and fruits into strips or pieces, or even making kebabs.
Healthy recipes that include grilling:
chard
Simmer food over low heat in a pot with a liquid such as water or broth to cook the food quickly.
Poaching is often used for cooking:
- egg
- Poultry
- some vegetables
- Some fruits, such as pears
- Fish such as salmon and white fish
Healthy recipes that include chard:
roasting
Roasting is usually done in the oven and often requires the use of oil.
It’s similar to baking, but it starts at a high temperature to form a crisp surface on the food. Then the temperature is reduced until the food is cooked.
Food is usually left uncovered when roasting.
Roasting is often used for cooking:
- vegetables such as:
- pumpkin
- Carrots
- zucchini
- Potato
- sweet potato
- Lean meat or poultry
Attempt:
- Leave the vegetables peeled to get more fiber
- Use spices and herbs to flavor your food instead of relying on salt for flavor
Healthy recipes that include roasting:
microwave
A microwave heats food by rapidly moving the water content in the food. This causes the food to heat up very quickly.
The microwave can be used for:
- cook
- Reheat
- defrost
pressure cooking
Pressure cooking uses airtight steam in an airtight pressure cooker to cook food. This cooks food very quickly.
Pressure cooking is often used for cooking:
- rice
- cook
- the soup
- Stores
- bean dishes
slow cooking
Slow cooking uses low heat to cook food for an extended period of time.
Slow cookers allow you to combine ingredients in the slow cooker’s pot. You can leave it to cook while you do other things.
Slow cookers are often used for cooking:
- cook
- the soup
- casseroles
Healthy slow cooker recipes:
Rapid frying or sautéing
Rapid frying and frying involves cooking small or thin pieces of food quickly. These include frying foods with small amounts of oil, vegetable broth, or water.
Fast frying or frying is often used for cooking:
- Fish
- tofu
- vegetables
- Lean meat or poultry
If you are using vegetables that take a while to cook, try adding them first or steaming them before adding them.
Remember that quick frying and frying only need a small amount of oil. Also remember to choose healthy fats , such as:
- olive
- canola
- soybean
- Sunflower
Healthy recipes that you can fry or fry:
steaming
Steaming is usually done in a steaming basket (one with holes) either on a stovetop or in a microwave. Heat the water to create steam. Place foods on top of the steam and add a lid to catch the steam.
Steaming is often used for cooking:
- vegetables such as:
- Carrots
- Broccoli
- asparagus
- cauliflower
- Fish and shellfish such as mussels
no cooking
Not all foods need to be cooked to prepare a meal. You can prepare healthy meals by combining different foods.
No-cook meals are often used to prepare:
- wraps
- authority
- cold soup
- sandwiches
- Summer tofu salad rolls
- Snack dishes that can include:
- Nuts and seeds
- Bread and whole grains
- Vegetable sticks and avocado slices
Try different combinations of no-cook foods to make delicious meals and snacks.
